8 Sets of 2min in / 2min off:
1) 200m run
15 Air Squats
ME Burpee over DB
2) AMRAP of:
3 Bar MU (scale C2B/Pull Ups/strict Pull Ups/inverted rows)
10 single arm DB Hang Clean and Jerks (5 each side / 22,5/15kg)
- Choose a pace, which you can sustain for all 8 sets. So the goal is to get the same number of reps or more each set! -
30min row or bike @ consistent pace
every 3min starting at 0:00 do:
1. 15sec. single leg glute bridge hold (each side)
15 sec. reverse Hollow hold (hand and feet)
15sec. high side plank (each side)
2. 20-30sec. bottom of (ring) push up hold
45sec. of Y-W-T´s (15s each)